In a series of six posts, I discuss how we can break free from social media addiction using early Buddhist teachings. These teachings come from the Vitakkasanthana Sutta, which outlines five strategies for overcoming persistent thoughts and urges. Today, we’ll explore the strategy of simply “ignoring and forgetting” whatever we’re obsessed with.
The Buddha advised working through these tools in order. If redirecting our mind to something positive doesn’t help, we then consider the drawbacks of addiction. If that still doesn’t work, we move to the next tool: ignoring and forgetting.
This strategy might sound simplistic, but it boils down to reducing temptation. We’ll explore this in two areas: external activity and internal activity, both of which can greatly improve our focus and well-being.
Let’s start with some practical advice for managing attention externally. Think about trying to lose weight and avoiding potato chips. Keeping chips out of sight helps because “out of sight, out of mind” works. The same principle applies to our online habits. Devices are ever-present temptations because they serve so many purposes, from watching TV to browsing social media.
Moving social media apps off your main screen, turning off those red notification badges, and disabling audible alerts can reduce instant access and interruptions. Charging your phone in another room can also help break the habit of reaching for it first thing in the morning, encouraging a healthier routine.
For many of us, an alarm clock can replace the phone beside the bed, stopping us from diving into social media the moment we wake up. When your phone is out of sight, you might start your day with meditation or reading, which sets a positive tone for the day.
Another tip is to have phone-free time during meals or social gatherings. Some people even make a game out of it by stacking their phones and whoever grabs theirs pays for the meal. Meditation retreats are another opportunity to disconnect and focus on direct experiences.
Now, let’s dive into internal strategies. The way we use our eyes affects our attention. Usually, we focus narrowly, like a flashlight, which can make us miss a lot and get easily distracted. By softening our gaze, we can take in more of our visual field, like a lamp illuminating many things. This relaxed gaze can calm both the body and mind.
This broader awareness can help during meditation too. When our attention is narrow, we might focus on a single sensation and get bored, making us more prone to distractions. A soft gaze helps us become aware of a wider range of sensations, providing more for the mind to engage with and reducing the likelihood of getting lost in thought.
By adopting a soft gaze, we can let thoughts and urges come and go without getting attached to them. This method can also be useful when an urge to use social media arises. Recognizing that urges build up and then fade away allows us to “surf” them without giving in.
Ultimately, the strategy of ignoring and forgetting can be both simple and profound. We can create environments free from temptation and train our minds to let go of persistent thoughts, helping us break free from addictive behaviors.
To summarize, we can reduce social media distractions by:
1. Changing how we use our devices.
2. Adjusting our internal focus and awareness.
These practices help us ignore and forget the thoughts and impulses that keep us hooked, leading to healthier habits and increased well-being.